There are so many high fiber foods which we can consume according to our body needs and that is why today, we are going to be discussing about the 22 Amazing High Fiber Foods we have and their Fiber contents.
Meanwhile, when a person includes high-fiber foods in their diet, it has many benefits, such as keeping the gut healthy, boosting heart health, lower blood sugar levels and fight constipation and promoting weight loss.
A high-fiber food/diet may also help reduce the risk of obesity and diabetes.
Most people don’tmeet the recommended daily intake of 25 grams for women and 38 gramsfor men.
However, most peopleare only eating around half of that, or 15–17 grams of fiber perday.
Fortunately,increasing your fiber intake is relatively easy because it can beachieved by simply integrate foods into your diet that have a highpercentage (%) of fiber per weight.
Here are 22 high fiber foods that are both healthy and satisfying:
The pear is a populartype of fruit that is both tasty and nutritious. It’s one of thebest fruit sources of fiber.
Fiber content:5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams.
Strawberries are verydelicious and are a much healthier option than any junk food.
Interestingly, they’realso among the most nutrient-dense fruits you can eat loaded withvitamin C, manganese and various powerful antioxidants.
Fiber content:3 grams in one cup, or 2 grams per 100 grams. This is very high giventheir low calorie content.
The avocado isdifferent from most fruits. Instead of being high in carbs, it’sloaded with healthy fats.
Avocados are very highin vitamin C, potassium, magnesium, vitamin E and various B vitamins.They also have numerous health benefits.
Fiber content:10 grams in a cup, or 6.7 grams per 100 grams.
Apples are among thetastiest and most satisfying fruits you can eat. They are alsorelatively high in fiber.
Fiber content:4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams.
Raspberries are highlynutritious with a very strong flavor. They’re loaded with vitamin Cand manganese.
Fiber content:One cup contains 8 grams of fiber, or 6.5 grams per 100 grams.
Bananas are a goodsource of many nutrients, including vitamin C, vitamin B6 andpotassium.
A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber.
Fiber content:3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams.
Other High Fiber Fruits
Blueberries (2.4%) andblackberries (5.3%).
The carrot is a rootvegetable that is tasty, crunchy and highly nutritious.
It’s high in vitaminK, vitamin B6, magnesium and beta-carotene, an antioxidant that getsturnedinto vitamin A in your body.
Fiber content:3.6 grams in one cup, or 2.8 grams per 100 grams. This is very highgiven their low calorie content.
The beet, or beetroot,is a root vegetable that is high in various important nutrients, suchas folate, iron, copper, manganese and potassium.
Beets are also loadedwith inorganic nitrates, which are nutrients shown to have variousbenefits related to blood pressure regulation and exerciseperformance.
Fiber content:3.8 grams per cup, or 2.8 grams per 100 grams.
Broccoli is a type ofcruciferous vegetable and one of the most nutrient-dense foods on theplanet.
It is loaded withvitamin C, vitamin K, folate, B vitamins, potassium, iron andmanganese and contains antioxidants and potent cancer-fightingnutrients.
Broccoli is alsorelatively high in protein, compared to most vegetables.
Fiber content:2.4 grams per cup, or 2.6 grams per 100 grams.
The artichoke doesn’tmake headlines very often. However, this vegetable is high in manynutrients and one of the world’s best sources of fiber.
Fiber content:10.3 grams in one artichoke, or 8.6 grams per 100 gram.
11.Brussels Sprouts (2.6%)
The Brussels sprout isa type of cruciferous vegetable that is related to broccoli.
They’re very high invitamin K, potassium, folate and potent cancer-fighting antioxidants.
Fiber content:4 grams per cup, or 2.6 grams per 100 grams.
Other High Fiber Foods under Vegetables
Almost all vegetablescontain significant amounts of fiber. Other notable examples includekale (3.6%), spinach (2.2%) and tomatoes (1.2%).
Lentils are very cheapand among the most nutritious foods on earth. They’re very high inprotein and loaded with many important nutrients.
Fiber content:15.6 grams per cup of cooked lentils, or 7.9 per 100 grams.
13.Kidney Beans (6.4%)
Kidney beans are apopular type of legume. Which are loaded with plant-based protein andvarious different nutrients.
Fiber content:11.3 grams per cup of cooked beans, or 6.4 per 100 grams.
14.Split Peas (8.3%)
Split peas are madefrom the dried, split and peeled seeds of peas.
Fiber content:16.3 grams per cup of cooked split peas, or 8.3 per 100 grams.
The chickpea isanother type of legume that’s loaded with nutrients, includingminerals and protein.
Fiber content:12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams.
Other High Fiber Foods under Legumes
Other high-fiberlegumes include black beans (8.7%), Edamame (5.2%), lima beans (5.3%)and baked beans (5.5%).
Quinoa is apseudo-cereal that has become incredibly popular amonghealth-conscious people in the last few years.
It’s loaded withmany nutrients, including protein, magnesium, iron, zinc, potassiumand antioxidants, to name a few.
Fiber content:5.2 grams per cup of cooked quinoa, or 2.8 per 100 grams.
Oats are among thehealthiest grain foods on the planet. They’re very high invitamins, minerals and antioxidants.
They contain apowerful soluble fiber called oat beta-glucan, which has majorbeneficial effects on blood sugar and cholesterol levels.
Fiber content: 16.5 grams per cup of raw oats, or 10.6 grams per 100 grams.
If your goal is toincrease your fiber intake, popcorn may be the best snack you caneat.
Air-popped popcorn isvery high in fiber, calorie for calorie. However, if you add a lot offat, then the fiber-calorie ratio will be reduced significantly.
Fiber content:1.2 grams per cup of air-popped popcorn, or 14.5 grams per 100 grams.
Other High Fiber Foods under Grains
Nearly all wholegrains are high in fiber.
Almonds are a populartype of tree nut which are very high in many nutrients, includinghealthy fats, vitamin E, manganese and magnesium.
Fiber content:3.4 grams per ounce, or 12.5 grams per 100 grams.
20.Chia Seeds (34.4%)
Chia seeds are tinyblack seeds that are immensely popular in the natural healthcommunity.
They’re highlynutritious, containing high amounts of magnesium, phosphorus andcalcium.
Chia seeds may also bethe single best source of fiber on the planet.
Fiber content:10.6 grams per ounce of dried chia seeds, or 34.4 grams per 100grams.
Other High Fiber Nuts and Seeds
Most nuts and seedscontain significant amounts of fiber. Examples include coconuts (9%),pistachios (10%), walnuts (7%), sunflower seeds (8.6%) and pumpkinseeds (18.4%).
21.Sweet Potatoes (2.5%)
The sweet potato is apopular tuber that is very filling and has a delicious sweet flavor.It’s very high in beta-carotene, B vitamins and various minerals.
Fiber content:A medium-sized boiled sweet potato (without skin) has 3.8 grams offiber, or 2.5 grams per 100 grams.
22.Dark Chocolate (10.9%)
Dark chocolate isarguably one of the world’s most delicious foods.
It’s alsosurprisingly high in nutrients and one of the most antioxidant-richand nutrient-dense foods on the planet.
Just make sure tochoose dark chocolate that has a cocoa content of 70–95% or higherand avoid products loaded with added sugar.
Fiber content:3.1 grams in a 1-ounce piece, or 10.9 grams per 100 grams.